HIIT: High-Intensity Interval Training for Resilience in Body and Mind

calm focus foundations joy move Jun 11, 2019

If you’re in fight or flight stress mode, your body is preparing you for brief, intense bursts of activity, followed by periods of recovery. We are wired for this, and as children we did it all the time. Consider adding occasional brief, intense bursts of movement to your weekly routine. This practice has many benefits.

The Benefits of HIIT

For instance, it can:

  • Improve weight loss, especially for that hard-to-lose abdominal weight.
  • Raise your metabolic rate for 24-48 hours, burning calories long after you’ve exercised.
  • Improve hormone levels, including cortisol, testosterone and human growth hormone.
  • Protect against adult-onset diabetes.
  • Boost energy, focus, and performance.
  • Help slow the aging process.

How to move quickly with interval training:

  1. Choose any activity you like that can be done intensely in brief spurts (20-30 seconds is enough). Good options include walking or running, biking, rowing, using a treadmill or elliptical trainer, swimming, calisthenics, or...
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Five Exercise Musts for Natural Mental Health

joy move May 29, 2018

Stuck in an exercise rut? Want to boost your mood?

If your answer is an exhausted "Yes" to both of those questions, then read on for five simple strategies you can integrate into your day or week to build an exercise habit and support your mood.

Note: Don't feel pressure to integrate all of the strategies at once. Start with one the first week, then add another the next week or when you feel confident. Continue adding strategies until all five are part of your typical day/week.

1. Move More

The Centers for Disease Control and Prevention recommend a weekly minimum activity of:

  • At least 2.5 hours of moderate-intensity aerobic activity per week OR 75 minutes of vigorous-intensity aerobic activity per week.
  • Two days per week (minimum) of muscle-strengthening activity.  

Unfortunately, only 1 in 5 adults meets these standards. This may be partly because these "rules" can feel overwhelming. The important thing to remember is that the point is to move more. Any movement...

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It’s Not Too Late To Get Moving (but start now)

foundations move May 08, 2018

By Henry Emmons, MD

It makes sense that if you remain active you are likely to experience less physical and mental decline. But what if you’ve been a bit reluctant about exercise throughout your life and now you think it’s too late. Is there still hope for you?  

Like most everything else in the body, the heart stiffens with age: it gets smaller, less pliable, and less efficient at filling and dispersing blood to the body. However, a recent study showed that exercise, even if you start later in life, can actually make your heart “younger.” The researchers divided a group of sedentary people between ages 45-64 into two groups. One group did non-aerobic exercise like yoga, stretching, and weight training. The other group did moderate to high-intensity aerobic activity 4 days or more per week. After 2 years, the second group showed dramatic improvements in heart function and overall health. It was as if they got younger.

That’s good news, but...

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